Strength: Front Squats - 15 Minutes
5-4-3-2-1-1 @55-65-75-85-90-95%
:10 Heavy Walkout at 110%
Folks who haven't been doing semi privates should do the following percentages 50-60-70-75-80-85%
MetCon - EMOM 10
1) 5 Thrusters @50% 1RM Front Squat
2) 15 Toes to Bar
Home Version
4x8 Tempo Heavy Bag Squats
Tempo :02 down, :02 pause, fast up
MetCon EMOM 10
1) 10-15 DB Thrusters
2) 15 1.2.3 Up Downs
POWER LUNCH
Odd Number Rds do;
25 Burpees + AMRAP movement in 3 min
1. Squats
3. Lunges
5 Situp Get Ups
Even Number Rds do:
1 min Wall sit + AMRAP movement in 90 sec
2. Situp Get ups
4. Squats
6. Lunges6 rounds total, rest :30 between each round